There's enough sad Coronavirus/ COVID-19 news going around for us to watch, listen to and read about all day long. But, all that does for us, is to keep our brains focused on the negative. While it's important to be informed, don't spend all of your time watching sad news. Give yourself permission to check in with the news twice a day, then try to look at more positive information the rest of your day.

At the same time we are keeping our thoughts away from the negative, we can steer our thoughts towards the positive. One idea includes starting a gratitude journal. Young children and adults alike can start a journal! One idea is to start with 3-5 things that happened or that you are grateful for during the day. When one engages in this activity you are "forcing" your mind to think about the positive aspects of your life!

Movement and exercises that raise your heart rate can also elevate your mood. You can maintain social distancing by walking your dog, practicing yoga in the backgarden or going for a run. You can also find ways to boost your activity inside, for example: try a YouTube exercise video, turn up your favorite music and dance, or try a video!

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Planet Fitness - United We Move

Yoga With Adriene

Being mindful means you slow down your body and your mind. Quite the opposite of exercise, but just as helpful! Try this grounding technique: "5 - 4 - 3 - 2 - 1." Sit quietly, pay attention to your breathing, and slowly name:

Five things you can see

Four things you can feel ("my feet on the floor" or "the sweat on my palms"

Three things you can hear ("traffic" or "birds")

Two things you can smell (or 2 smells you like)

One thing you can taste or Name 1 good thing about yourself

"Clouds" Strategy:

Or try this "clouds" technique: Sitting or laying down, in silence, notice all the thoughts that are passing through your mind. Pay attention to those thoughts, without judgement. Imagine the thoughts are like clouds passing through the blue sky.

For many people, there is nothing better than creating a list and checking it off! Keep yourself organized by making a "To-Do" list of the items that you want to do each day. You may want to include something fun each day such as: " hug 2 people" or "be awesome today!" Your children may also find this strategy helpful and rewarding.

Make your space a little greener, enjoy the sunshine and dig in the soil. You could plant some flowers, seeds or seedlings. If you don't have a garden or a yard, maybe you could start a potted one in your apartment or on your balcony. Either way, you may enjoy the colors and being outside!

How many of you love your pets? Maybe it is because they offer unconditional love to you (dogs), maybe its because they judge everyone equally (cats), but I think we can all agree that petting a furry friend or playing with your family pet, can help reduce feelings of stress and anxiety. If you don't have a pet of your own, maybe a neighbor will allow you time with their pet in exchange for your help to walk or play with their pet.

Vitamin D! There is something so great about being outside! Sunshine stimulates the production of serotonin, which is one of the brain's feel-good hormones. Serotonin boosts your mood, increases focus and helps regulate your body's wake/sleep cycle.

While you are outside, take a deep breath and soak up the fresh air! Maybe have a picnic on the grass for lunch, read a book outside, listen to music, draw or paint, or play a sport with the kids. The possibilities are endless! Sunshine can do wonders for your mood.

Routines may have been difficult to manage during the past few weeks. Your whole schedule has likely been thrown off. Some of you enjoy structure throughout the day and some of you enjoy it less. When it comes to sleep, it is important to have a routine. A lack of sleep has been tied to greater stress levels and mental exhaustion. Here are some strategies to help you sleep:

1. Getting your body used to a bedtime routine each night helps your body know when it is time for bed and can help you fall asleep more easily.

2. Try some Mindfulness techniques to help you wind down at bedtime (see Mindfulness section above).

3. It's also important to note that although the use of technology is a temptation, using technology before bedtime can supress melatonin, your body's natural sleep aid. When melatonin is supressed, it will disrupt your sleeping cycle.

Thinking about your family, friends, neighbors, and community? Are you wondering about the types of kind acts that you can do that would be meaningful to others? There are benefits to oneself when you focus on being kind to others, such as:

• the recipient is happy because you demonstrated kindness toward them;

• and it focuses your thinking away from your negative thoughts while also releasing those feel good chemicals in your brain!

Some ideas to spread kindness for yourself or your children may include: sidewalk chalk messages to others, writing thank-you notes to first responders, healthcare, grocery and other essential workers. Or perhaps, be penpals with your grandparent or adopt a "grandparent" in a nursing home, wave to your neighbor, write letters to a Veteran's Hospital or Home, and the list goes on and on.

Its a win-win for everyone!

Take time for yourself. Many students are familiar with "Drop Everything and Read (DEAR)" and “Sustained Silent Reading (SSR)” during the school day. Have this time scheduled into your day as well. Remember, you need a break too. Pick up a book, text a friend, take a nap, or find a quiet, replenishing activity so that you can reset. If you are running ragged all day long, you’re more likely to be impatient and exhausted.